Sam post wod Masters Comp!

Coach’s choice

WOD prep
Prep Movements


The Other Total
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max Overhead Squat

Post WOD
Pigeon stretch 2 minutes per side.

Hand stand accessory work.  Can be done pre or post wod
Rest as needed between sets.

Rx work:
10 x 10 second handstand hold (belly to wall)
20 tuck ups
30 deficit hand release push up (set plates for your hands )
40 superman pulses

Scaled work:
10 x 10 second handstand holds off box
20 tuck ups 
30 hand release push up
40 superman pulses